Whole eggs contain nearly all essential vitamins and minerals, except vitamin C, according to the University of Michigan Health System. The egg whites provide high-quality protein that assists in immune function and muscle and tissue building. The egg yolks contribute fat-soluble vitamins A, D, E and K, which benefit vision, bone strength and immunity. In addition, egg yolks provide significant quantities of lutein and zeaxanthin. These carotenoids decrease the risk of heart disease and age-related macular degeneration.
Boiling Eggs
The American Egg Board describes three steps for boiling eggs. First, position the eggs gently on the bottom of a saucepan sized to hold one layer of eggs. Pour cold water over the eggs until the eggs are covered by an inch of water. Bring the water in the saucepan to a boil over high heat. Once the water comes to a boil, remove the saucepan from the burner and cover. Allow eggs to stand in hot water for 18 minutes if extra large, 15 minutes if large or 12 minutes if medium-sized. Drain the hot water. Serve warm or chill the eggs by running cold water over the eggs or by placing the egg in a container of ice.
Preparation Tips
The American Egg Board provides three techniques for improving the quality of hard-boiled eggs. First, cook eggs gently in hot water rather than continuously boiling water. This improves the texture of the eggs and enhances their tenderness. Second, monitor cooking time and avoid prolonged high heat. This discourages the appearance of a dark, greenish ring around the yolk. Third, peel the egg immediately after cooling. This simplifies peeling as the egg contracts slightly, pulling away from its shell slightly as its temperature falls.
Calorie Content
The USDA Food Nutrition Database reports that 1g of boiled egg provides 1.55 calories, 1 oz. provides 43.94 calories and one large 50g egg provides 77.5 calories. The calorie content of a boiled egg can be calculated by weighing the peeled boiled egg and multiplying the egg's weight by the appropriate caloric measure in ounces or grams. For example, if an extra-large egg weighs 2.5 oz., multiply 2.5 oz. times 43.94 calories to calculate the number of calories in the egg.
Food Safety
Safe handling of eggs reduces the risk of food-borne illness. The United States Department of Agriculture recommends storing chilled raw eggs in the refrigerator before use to decrease the risk of sweating, a condition that contributes to bacterial growth. Discard eggs found cracked in the carton, because cracks permit the entrance of bacteria into the egg. Refrigerate raw eggs in the carton. Refrigerate hard-cooked eggs within two hours after preparation. Use within two weeks of cooking. Serve dishes containing cooked eggs immediately after preparation. Dispose of refrigerated dishes containing cooked eggs after four days of refrigeration.
Warnings
Eggs present risks. Follow safe-handling procedures to reduce the risk of salmonella and other food-borne illness. Avoid eggs if you are intolerant or allergic to them. The University of Maryland Medical Center says that food allergies can trigger allergic reactions such as sinus congestion, shortness of breath, hoarseness, wheezing, abdominal pain, stomach cramps, nausea, vomiting, fainting, hives and other skin and mouth irritations. Consult your physician to test for food allergies and seek his advice before including eggs in your diet. Seek medical treatment immediately if a negative reaction occurs.
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